{"podcast":{"title":"The 1% Better Runner with DLake","slug":"the-1-better-runner-with-dlake-179194","podcast_index_feed_id":179194,"rss_url":"https://feeds.acast.com/public/shows/bf67ceba-e46f-4f9d-a3a1-8d4ff20fccb2","website_url":"https://podcast.dlakecreates.com","image_url":"https://assets.pippa.io/shows/61366839b4ac8f41ad668a82/1714707951891-69858a3d97bd433d02b49baa31073710.jpeg","author":"The 1% Better Runner","episode_count":252,"summary":"This is a podcast about how runners can live better lives through consistent self-improvement. Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt. I’m Daren DLake : Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher. Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day. A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too. Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week. Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here . PS - Podcasting is very \"1-way,\" so let's fix that. Hit us up if you have any feedback, want to collaborat…","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194"},"episode":{"title":"I Ran More and Got Fat (How I Fixed It)","slug":"i-ran-more-and-got-fat-how-i-fixed-it","published_at":"2026-03-25T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/i-ran-more-and-got-fat-how-i-fixed-it","show_page_url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194","url":"https://dlakecreates.com/rungetfat","audio_url":"https://sphinx.acast.com/p/acast/s/masterofsome/e/69ba73c140ff3ead63bebf3f/media.mp3","summary":"What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more? You’re putting in the miles, showing up consistently, doing everything you’ve been told should work… so why does your body look like it’s going in the opposite direction? In this episode, I break down the uncomfortable truth behind why running more can actually lead to gaining fat, not losing it. I walk through the mistakes I made, what I misunderstood about fueling, and how I finally found a balance that lets me run fast without sacrificing how I feel or look. If you’ve ever felt confused, frustrated, or stuck despite doing “all the right things,” this will help you rethink your approach and give you a smarter way forward. Key Takeaways More running doesn’t guarantee fat loss: Increasing mileage can spike hunger and lead to overeating. If calories go up more than your output, you gain fat even while getting fitter. You can’t outrun poor fueling decisions: Eating more because you train more isn’t a free pass. If you mix high fat and high carb without intention, it works against your body composition. Your nutrition should change with your training season: What works in the off-season won’t work during high mileage. Adjusting carbs, calories, and timing based on training load makes everything click. Timestamps 00:37] What You'll Learn [01:15] How I Gained Fat While Running [02:06] What Is Calorie Deficit [03:36] What Does Eating Too Much Look Like? [05:57] How to Fuel and Hydrate Properly for Running [06:25] What Fat Burning Really Is [07:28] How I Fixed the Run Too Much Problem [09:06] What a Pro Run Coach Thinks Can Fix It [10:46] What Is a Calorie? [11:45] Why We Can't Just Rely on Calories for Running [13:29] How to Not Overeat When I Run [15:03] Use This to Understa…","meta_description":"What if the reason you’re gaining fat isn’t because you’re doing less but because you’re doing more? You’re putting in the miles, showing up consistently,…","key_points":[],"chapters":[],"topics":[],"duration_seconds":960,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-1-better-runner-with-dlake-179194/episodes/i-ran-more-and-got-fat-how-i-fixed-it/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-1-better-runner-with-dlake-179194/i-ran-more-and-got-fat-how-i-fixed-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}